The goal is to finish 10k in 35 minutes.
Before starting this program, be sure you feel strong and fit to follow this advanced training schedule.You have already completed a 10k run in 40 minutes, so the target of 35 minutes should be achievable.By following the 40 sessions that make up this program, you should be able to keep the 17km/h to reach your goal.This program will help you to run faster for a longer time, in other words to run a 10km just above 17km/h or at 3 minutes 30 seconds/km.
At this stage, increasing seconds can be difficult, but achievable with patience, courage and perseverance.You must first identify your strengths and limits in order to to achieve your goal.All the workouts in this program are challenging -some will require mental preparation to help mobilise you physically. Strictly respect the paces which will be required of you to optimize your progression.Always devote time to stretching at the end of the session.Keep water within reach, it is invaluable and essential to keep hydrated.Check the wear of your shoes.Ideally your training days should be Tuesday, Thursday, Saturday and Sunday.Listen to your body during the last week especially, most of the hard work has been done, so there will be only 3 sessions that week to optimise recovery.COURAGE, it is up to you now.
